The incline dumbbell fly isolates the upper chest: your arms open in an arc with a slight bend in the elbows.
1Starting positionStart2End positionFinish
Setup
Set the bench to 30–45 degrees, lie back and hold the dumbbells over your chest, palms facing. Bend your elbows slightly and lock that angle. Open your arms until your chest stretches.
Execution
Lie on a bench inclined no more than 30°, press the dumbbells above you, palms facing each other — starting position.
Inhale and lower your arms out to the sides until you feel a stretch in your chest.
Exhale and bring the dumbbells back up the same arc, squeezing your chest.
Common mistakes
Bending your elbows more and pressing — keep the elbow angle fixed or it becomes a press.
Lowering past what your shoulders allow — stop at a clear stretch.
Going heavy — the stretch does the work here, keep it moderate.
Clanging the dumbbells together at the top — stop just short.
